Exercise and you

Burning up calories and calorie usage tables:-

Exercise is an essential part of a good weight loss program! We simple cannot stress this enough! You need to exercise! Exercise burns calories and provided you don't eat them back you lose weight! Even if you do eat them back, exercise is improving your body by exercising your heart, improving your muscle tone, enhancing your metabolism, improving your sleep pattern and helping your spine and skeletal structure! The equation is simple. 1 lb is approximately equal to 3500 calories and 1kg is approximately equal to 7700 calories. You can use our exercise calorie calculator or the tables below to work out how much exercise you need to do to lose 1lb or 1kg! Remember to drink lots of water while you exercise so you do not become dehydrated and do not overstress your body by being to vigorous if you are unfit. Always start slowly and build up. Gyms have health professionals who will help you willingly! According to the NIH, 25% of adults and 14% of young people (ages 12 to 21) claim they do no physical activity during their leisure time. This is a shocking and sad statistic. You can effect the way you burn calories by adding activity or an exercise routine to your daily regimen. The following table indicates how many calories you will potentially burn for a given body weight during a continuous 30 period of activity. Please note these are guidelines only. Please ensure you consult your medical practitioner/registered dietitian/personal trainer before doing any exercise which may not be suitable or cause you stress or damage. Using our approximate daily calorie requirement calculator and values from this table can help you plan a successful weight loss campaign. Activity in a continuous 30 minute cycle 90 lbs. 100 lbs. 110 lbs. 120 lbs. 130 lbs. 140 lbs. 150 lbs. 160 lbs. 170 lbs. 180 lbs. 190 lbs. 200 lbs. 220 lbs. 240 lbs. 260 lbs. 280 lbs. 300 lbs. 41 Kgs. 45 Kgs. 50 Kgs. 55 Kgs. 59 Kgs. 64 Kgs. 68 Kgs. 73 Kgs. 77 Kgs. 82 Kgs. 86 Kgs. 91 Kgs. 100 Kgs. 109 Kgs. 118 Kgs. 127 Kgs. 136 Kgs. Aerobic dancing (low impact) 104 115 127 138 149 161 172 184 195 207 218 230 253 276 299 322 345 Aerobics step training 4" step (beginner) 131 145 160 174 189 203 218 232 247 261 276 290 319 348 377 406 435 Aerobics, slide training (basic) 135 150 165 180 195 210 225 240 255 270 285 300 330 360 390 420 450 Backpacking 10 lb/4.5Kg load 162 180 198 216 234 252 270 288 306 324 342 360 396 432 468 504 540 Backpacking 20 lb/9Kg load 180 200 220 240 260 280 300 320 340 360 380 400 440 480 520 560 600 Backpacking 30 lb/14Kg load 211 235 259 282 306 329 352 376 399 423 446 470 517 564 611 658 705 Badminton 135 150 165 180 195 210 225 240 255 270 285 300 330 360 390 420 450 Basketball (game) 198 220 242 264 286 308 330 352 374 396 418 440 484 528 572 616 660 Basketball (leisurely, nongame) 117 130 143 156 169 182 195 208 221 234 247 260 286 312 338 364 390 Bicycling 10 mph/16Kph 112 125 138 150 162 175 188 200 213 225 237 250 275 300 325 350 375 Bicycling 13 mph/21Kph 180 200 220 240 260 280 300 320 340 360 380 400 440 480 520 560 600 Billiards 41 45 49 54 58 63 68 72 76 81 85 90 99 108 117 126 135 Bowling 50 55 60 66 72 77 82 88 94 99 105 110 121 132 143 154 165 Bowls 63 70 77 84 91 98 105 112 119 126 133 140 154 168 182 196 210 Canoeing 2.5mph/4Kph 63 70 77 84 91 98 105 112 119 126 133 140 154 168 182 196 210 Canoeing 4.0 mph/6.4Kph 122 135 149 162 175 189 202 216 230 243 257 270 297 324 351 378 405 Cricket (nets) 180 200 220 240 260 280 300 320 340 360 380 400 440 480 520 560 600 Croquet 54 60 66 72 78 84 90 96 102 108 114 120 132 144 156 168 180 Dancing (noncontact) 90 100 110 120 130 140 150 160 170 180 190 200 220 240 260 280 300 Dancing (slow) 50 55 60 66 72 77 82 88 94 99 105 110 121 132 143 154 165 Darts 41 45 49 54 58 63 68 72 76 81 85 90 99 108 117 126 135 Gardening, moderate 81 90 99 108 117 126 135 144 153 162 171 180 198 216 234 252 270 Golfing (walking, no cart) 90 100 110 120 130 140 150 160 170 180 190 200 220 240 260 280 300 Golfing (with a cart) 63 70 77 84 91 98 105 112 119 126 133 140 154 168 182 196 210 Handball 207 230 253 276 299 322 345 368 391 414 437 460 506 552 598 644 690 Hiking, no load 140 155 171 186 202 217 232 248 263 279 294 310 341 372 403 434 465 Hiking 10 lb/4.5Kg load 162 180 198 216 234 252 270 288 306 324 342 360 396 432 468 504 540 Hiking 20 lb/9Kg load 180 200 220 240 260 280 300 320 340 360 380 400 440 480 520 560 600 Hiking 30 lb/14Kg load 211 235 259 282 306 329 352 376 399 423 446 470 517 564 611 658 705 Horse Riding Cross Country casual 140 155 171 186 202 217 232 248 263 279 294 310 341 372 403 434 465 Housework 81 90 99 108 117 126 135 144 153 162 171 180 198 216 234 252 270 Ironing 45 50 55 60 65 70 75 80 85 90 95 100 110 120 130 140 150 Jogging 12 min/mile / 7,5min/km 167 185 203 222 240 259 278 296 315 333 352 370 407 444 481 518 555 Jogging 10 min/mile /6.25min/km 207 230 253 276 299 322 345 368 391 414 437 460 506 552 598 644 690 Kayaking 122 135 149 162 175 189 202 216 230 243 257 270 297 324 351 378 405 Kite Flying 72 80 88 96 104 112 120 128 136 144 152 160 176 192 208 224 240 Lacrosse 144 160 176 192 208 224 240 256 272 288 304 320 352 384 416 448 480 Mopping 77 85 94 102 111 119 128 136 144 153 162 170 187 204 221 238 255 Mowing 122 135 149 162 175 189 202 216 230 243 257 270 297 324 351 378 405 Netball 198 220 242 264 286 308 330 352 374 396 418 440 484 528 572 616 660 Paddle Skiing 126 139 152 166 179 193 207 221 235 248 262 275 305 330 357 385 412 Pool 41 45 49 54 58 63 68 72 76 81 85 90 99 108 117 126 135 Raking 68 75 82 90 98 105 112 120 128 135 142 150 165 180 195 210 225 Raquetball 185 205 225 246 266 287 308 328 349 369 389 410 451 492 533 574 615 Rowing (casual) 68 75 82 90 98 105 112 120 128 135 142 150 165 180 195 210 225 Rowing machine 162 180 198 216 234 252 270 288 306 324 342 360 396 432 468 504 540 Running 7.5 min/mile / 4.7min/km 274 305 336 366 396 427 458 488 518 549 579 610 671 732 793 854 915 Running 6.7 min/mile / 4.2min/k 297 330 363 396 429 462 495 528 561 594 627 660 726 792 858 924 990 Running 6 min/mile / 3.75min/k 315 350 385 420 455 490 525 560 595 630 665 700 770 840 910 980 1050 Scrubbing the floor 126 140 154 168 182 196 210 224 238 252 266 280 308 336 364 392 420 Scuba diving 171 190 209 228 247 266 285 304 323 342 361 380 418 456 494 532 570 Shopping for groceries 54 60 66 72 78 84 90 96 102 108 114 120 132 144 156 168 180 Skateboarding 90 100 110 120 130 140 150 160 170 180 190 200 220 240 260 280 300 Skipping rope 257 285 313 342 370 399 428 456 484 513 541 570 627 684 741 798 855 Snooker 41 45 49 54 58 63 68 72 76 81 85 90 99 108 117 126 135 Snow shoveling 176 195 215 234 253 273 292 312 332 351 371 390 429 468 507 546 585 Snow skiing, downhill 117 130 143 156 169 182 195 208 221 234 247 260 286 312 338 364 390 Snow Skiing Cross Country casual 140 155 171 186 202 217 232 248 263 279 294 310 341 372 403 434 465 Snow Skiing Cross Country medium 198 220 242 264 286 308 330 352 374 396 418 440 484 528 572 616 660 Snow Skiing Cross Country hard 297 330 363 396 429 462 495 528 561 594 627 660 726 792 858 924 990 Soccer 176 195 215 234 253 273 292 312 332 351 371 390 429 468 507 546 585 Squash 185 205 225 246 266 287 308 328 349 369 389 410 451 492 533 574 615 Stair climber machine 144 160 176 192 208 224 240 256 272 288 304 320 352 384 416 448 480 Stair climbing 126 140 154 168 182 196 210 224 238 252 266 280 308 336 364 392 420 Swimming 25 yds/min / 22.8m/min 108 120 132 144 156 168 180 192 204 216 228 240 264 288 312 336 360 Swimming 50 yds/min / 45m/min 202 225 248 270 292 315 338 360 382 405 428 450 495 540 585 630 675 Table Tennis 81 90 99 108 117 126 135 144 153 162 171 180 198 216 234 252 270 Tennis 144 160 176 192 208 224 240 256 272 288 304 320 352 384 416 448 480 Tennis (doubles) 99 110 121 132 143 154 165 176 187 198 209 220 242 264 286 308 330 Teniquoits 90 100 110 120 130 140 150 160 170 180 190 200 220 240 260 280 300 Touch Rugby 180 200 220 240 260 280 300 320 340 360 380 400 440 480 520 560 600 Trimming hedges 94 105 115 126 136 147 158 168 178 189 199 210 231 252 273 294 315 Vacuuming 68 75 82 90 98 105 112 120 128 135 142 150 165 180 195 210 225 Volleyball (game) 108 120 132 144 156 168 180 192 204 216 228 240 264 288 312 336 360 Volleyball (casual) 63 70 77 84 91 98 105 112 119 126 133 140 154 168 182 196 210 Walking 30 mins/mile / 19min/km 54 60 66 72 78 84 90 96 102 108 114 120 132 144 156 168 180 Walking 20 min/mile / 12.5min/km 72 80 88 96 104 112 120 128 136 144 152 160 176 192 208 224 240 Walking 15 mins/mile / 9min/km 90 100 110 120 130 140 150 160 170 180 190 200 220 240 260 280 300 Washing the car 68 75 82 90 98 105 112 120 128 135 142 150 165 180 195 210 225 Water Polo 257 285 313 342 370 399 428 456 484 513 541 570 627 684 741 798 855 Waterskiing 144 160 176 192 208 224 240 256 272 288 304 320 352 384 416 448 480 Waxing the car 90 100 110 120 130 140 150 160 170 180 190 200 220 240 260 280 300 Weeding 90 100 110 120 130 140 150 160 170 180 190 200 220 240 260 280 300 Weight training 40 sec. between sets 230 255 280 306 332 357 382 408 433 459 484 510 561 612 663 714 765 Weight training 60 sec. between sets 171 190 209 228 247 266 285 304 323 342 361 380 418 456 494 532 570 Weight training 90 sec. between sets 112 125 138 150 162 175 188 200 213 225 237 250 275 300 325 350 375 Window cleaning 68 75 82 90 98 105 112 120 128 135 142 150 165 180 195 210 225 On the lighter side:- Exercise calculator Imperial Units (lbs and inches) Enter Your Weight (lbs.) Enter Distance Run (miles) Your personal achievement:- Our view:-

Doctor handing bottle of pills to paunchy patient: "You don't eat them. Just spill them on the floor three times a day and pick them up one at a time" "A generation ago most men who finished a hard day's work needed rest; now they need exercise!" - ANONYMOUS "Whenever I feel like exercise, I lie down until the feeling passes" - ROBERT M. HUTCHINS The physically fit can enjoy their vices" - LORD PERCIVAL

Additional links and reading:-
	http://www.diet4uonline.com/exercali.htm http://www.diet4uonline.com/exercala.htm http://www.caloriecontrol.org/exercalc.html

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